Wall balls are a full-body plyometric exercise combining strength, explosive power, coordination, and cardiovascular fitness. In Hyrox competitions, this station is the final challenge after completing 8x 1km runs and 7 functional exercise stations, requiring 100 wall ball repetitions.

Equipment Standards:

• Women/Women Doubles: 4kg ball, 9-foot target
• Men/Mixed Doubles: 6kg ball, 10-foot target
• Women Pro: 5kg ball, 9-foot target
• Men Pro: 9kg ball, 10-foot target

Proper Technique:

1. Start with feet shoulder-width apart
2. Hold ball at chest height, elbows tucked
3. Squat below 90 degrees
4. Explosively drive upward
5. Throw ball to target height
6. Catch and smoothly descend into next rep

Common Mistakes to Avoid:

• Shallow squats (must be below 90 degrees)
• Poor catch position (keep ball at chest height)
• Rushing repetitions
• Relying solely on upper body

Performance Tips:

1. Break sets into manageable chunks (15-15-10-10)
2. Maintain steady breathing rhythm
3. Control heart rate through pacing
4. Keep movements smooth and controlled

Supplementary Exercises:

• Front squats
• Thrusters
• Wall sit holds
• Shoulder presses
• Box jumps
• High-rep air squats

Sample Training Workout: EMOM 10 Minutes

• Odd minutes: 15-20 wall balls
• Even minutes: 10-15 cal SkiErg/Assault Bike
• Focus on consistent effort and heart rate control

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